TETSUSmith Reverse-Grip Press
The Smith Reverse-Grip Press is a smith machine exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 8 steps below for correct form, with an animated demonstration.
How to do the Smith Reverse-Grip Press
- Adjust the height of the smith machine bar to chest level.
- Stand facing the bar with your feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Step back and position yourself with a slight bend in your knees.
- Keep your chest up and core engaged throughout the exercise.
- Lower the bar towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Reverse-Grip Press work?
The Smith Reverse-Grip Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Smith Reverse-Grip Press?
You need a smith machine to perform the Smith Reverse-Grip Press.
How many sets and reps of the Smith Reverse-Grip Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Reverse-Grip Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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